Single Arm Kettlebell Bottoms Up Copenhagen Plank

Instructions for proper form

Start by lying on your side with the bench positioned parallel to your body. Place one foot on the bench and the other foot elevated. Grip the kettlebell with the handle facing upwards and extend your arm above you, perpendicular to your body. Engage your core and lift your hips off the ground to form a straight line from your head to your elevated foot. Ensure your body remains aligned during the plank. Slowly lower the kettlebell towards the ground, engaging your adductors as you pull it back toward your body, keeping the movement controlled.

Common mistakes to avoid

Avoid letting your hips sag or overstretching the neck. Do not rotate your torso while performing the exercise. Ensure that the kettlebell remains stable and that you maintain a tight grip throughout. Avoid lifting your elevated foot too high, which can compromise stability.

Benefits

Specific benefits of the exercise

Targets and strengthens the adductor muscles, enhancing hip stability and improving lateral movement. It also works on core strength and shoulder stability due to the need to support the kettlebell in the bottoms-up position.

Expected results and timeframe

With consistent training, expect improved adductor strength and core stability within 4-6 weeks. Increased functional strength in lateral movements may also be noticeable, aiding in athletic performance..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals, particularly athletes or those involved in sports requiring lateral movement, as it develops stability and strength in side-lying positions.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the adductors can improve performance in activities such as soccer, basketball, and martial arts, where lateral stability is crucial.

Variations

Beginner modifications

For beginners, perform the plank without the kettlebell to build stability. You can also place both feet on the ground instead of elevating one, or use a lighter weight.

Advanced progressions

Advanced variations can include adding a reach with the kettlebell to enhance shoulder mobility or performing the exercise with a weighted vest for added resistance.

Integrations

Complementary exercises

Complement this exercise with squats, lunges, and glute bridges to enhance overall lower body strength and stability.

Super set recommendations

Super-set the Single Arm Kettlebell Bottoms Up Copenhagen Plank with kettlebell swings for a dynamic lower body workout.

Sample workout routines

Incorporate this plank into a lower body strength routine, placing it between exercises like lunges or deadlifts. For example: 1) Lunges, 2) Single Arm Kettlebell Bottoms Up Copenhagen Plank, 3) Kettlebell Swings.

Exercise combinations

Combine this plank with hip abduction and adduction exercises using resistance bands for targeted muscle development.

Best time to do this exercise in your workout

Perform the Single Arm Kettlebell Bottoms Up Copenhagen Plank after your warm-up as part of your core and stability training section, ideally before moving into heavy lower body lifts.